to the 2 guys that where eye balling me my whole back workout, feel free to say hi or whatever you want to me. then after they decided to be all alpha and bench beside me ( i was just doing singles for fun at the end ) when i did 3 plates and paused it on my chest i look over while i am paused and they are starring lol

Loooool ^
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hal0 the troll

Finally back after a week and a half MIA. Nothing feels better than to be back at home in the gym

Figured I would probably lose some strength gains, so I kept my calories consistent the past week.. I do look a bit flatter, but my weight didn't fluctuate much and stayed relatively stable. Ended up surprising myself today at the gym

PR'ed 405 x 4 for deadlifts, and 5th rep lost my grip, (tried a narrower stance today and a stronger hip hinge) not too bad for my first day back...

seems like the week and a half off break turned into an involuntary deload period for me which played out pretty well

Str8, dats what im talkin about

unless (until) i hit the 200's i don't think imma ever go on a cut

hey fcukedd heres the routine i was talking about earlier, i just copied the entire post:


Here is what I did, plug your own numbers into the formula. When in doubt, round up.

Lifts based on current 1RM, rest 30 - 45 secs between lifts

Week 1

Day 1 65% 15 Singles
Day 2 70% 12 Singles
Day 3 75% 10 Singles
Day 4 80% 8 Singles
Day 5 85% 6 Singles
Day 6 Off
Day 7 Off

Week 2

Add 10 lbs to each day's lift from Week 1

Week 3

Add 10lbs to each day's lift from Week 2

Week 4

Unload with Steve Wilson DL routine from original RKC book
2-3 sets DL 2-3 times/week @ 26-32% 1RM
OR
2-3 sets 20 kb snatches/swings 2-3 times per week.
(I did the Wilson routine twice and did a bunch of swings and snatches with a single 40kg kettlebell 2 other days that week)

Week 5

Add 5lbs to each day's lift from Week 3

Week 6

Add 5lbs to each day's lift from week 5

Week 7

Day 1 Off
Day 2 Off
Day 3 Off
Day 4 Off
Day 5 Off
Day 6 MAX Day (I actually did my MAX test on Thursday, I had a KB workshop to teach on Saturday)
Day 7 Off

Week 8

Unload as Week 4

Other contributing factors-

Pressing 5 days per week, 2 days relatively light weight with medium volume 30-40reps total), 2 days medium weight and high volume (50-80 total reps), 1 day heavy with moderate volume (20-30reps total).
Movement- I spent 10-20 minutes doing various CKFMS drills and Getups prior to the heavy lifting.
Bending Steel- I find this is a great way to ignite my nervous system and prepare for the tension to come. It's also an excellent gauge for recovery. If my bending is strong, everything else is too. If my bending is down a little, I know I need rest.
Eating everything with arms reach. I put on around 20lbs. The timing of the cycle with the Christmas and New Year holidays was perfect. "C" is for Cookie, that's good enough for me.

That's the story. I highly recommend this routine to anyone who wants to quickly to a peak deadlift, perhaps even driving it into uncharted territory.

both programs look interesting, and tempting but if your recovery is not up to par and diet isnt corect it could be suicide

Appreciate it man. Will definitely give that a shot next week.

495 deadlift before 2014? Who's in?

interesting stuff man. I have no doubts that it works, you're living proof that it does lol, your deadlifts are strong as fuck lol.

What were your warmup sets like? And how many times a week were you squatting, if at all?
And I like the idea of deadlifting everyday, but like you said, i'd probably have to keep my diet intact (which I will considering i'm going on caloric surplus anyway). I might give this a shot in july/august

On a similar note, thoughts on squatting 6 times a week? like the john broz bulgarian method? im gearing this towards you redsir since i know you've done that before in the past haha

sorry prob should have mentioned, i havent done this routine. i just stumbled across it. it did caught my eye tho i m planning on doing it some time soon

ill race you. inb4 we both fcuk up our backs

nsis you're already there

in

Unfortunately I wasn't able to try that for long. I got tired of driving to the gym everyday after 3 weeks lol. It was a lot of fun while it lasted, but not too sure if squatting 6-7 times a week has much benefit over say just 3-4 times.

If you do decide to try the bulgarian/broz method, make sure you increase your frequency very gradually!

85's now...

deadlifts felt heavier today :(

Having trained in a similar style and a trad 3 day pl split, I can say both are doable. However you wont be able to dl much on a 6 day split, which is why most elite plers train less frequently than elite oly lifters. Its definitely doable, and its definitely not overtraining which I believe is highly overrated
Its not really john brozs method...pretty much every olympic lifter trains 6x a week twice a day
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you gusy are all such a bunch of beasts, just set a new PR for myself at 2 plates for my deadlift today. was only able to do 2 reps before i almost dropped the bar.

you guys have any recommendations on straps?

dont get straps
get chalk

i work out at school (bcit) and they don't allow it

try a damp paper towel wrapped around the bar
never did this myself, but i heard it works just as well

You can get liquid chalk. I think its invisible. Do some farmers walk if your forearms can't hold up 2 plates.

where could i find some wrist straps, more for keeping my wrist secure. if i ever start slipping on deadlifts im going to give that damp wet towel a try. my max is 2 plates 25 havent had a lot of issues with slipping yet. why is it that everyone says not to use traps for deadlifting anyways?

Hit front squats for 3x3 at 205lbs:fuckyea:

I still feel like I can add 5-10lbs before keeping my torso upright becomes an issue.

I used to work out at bcit and they told me they don't allow chalk but I used it anyways. I just kept it out of the way and didn't make a mess, not once did anyone say anything to me.
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i'm not sure if it's because i can't hold it up, but because i have small hands the bar starts slipping on my left hand. i use an over under grip